Resistance exercise method and system

ABSTRACT

Methods and systems for exercise by performing exercise sets in a sequence progressing from exertion of larger to smaller muscles; with the exercise movement performed using slow movements. Each exercise set is performed to a point of momentary failure. The slow movement is at a rate of less than about thirty degrees per second. The exercise sets are performed with as little rest between each exercise set as global or central fatigue will allow. Resistance is applied during each exercise set to produce muscle failure within a predefined time under tension parameter.

RELATED APPLICATIONS

This application is a divisional of pending U.S. patent application Ser.No. 12/390,373, filed Feb. 20, 2009, which is a continuation-in-part ofabandoned U.S. patent application Ser. No. 11/581,805, filed Oct. 17,2006, which claims the benefit under 35 U.S.C. sec. 119(e) of expiredU.S. Provisional Application Ser. No. 60/729,326, filed Oct. 21, 2005,all of which are incorporated in full by reference herein.

BACKGROUND

1. Field

This invention relates in general to exercise systems and methods. Morespecifically, the present invention relates to a resistance exercisemethod and system using slow movements by an exerciser.

2. General Background

The conventional wisdom and literature supports the mechanism ofresistance (exercise) training incorporated to produce increases inmuscle strength and size. Concurrently, the abundance of literaturereinforces the idea that the cardiovascular (aerobic, endurance)responses to longer duration, lower intensity exercise.

In point of fact, the preponderance of established science indicatesthat the two aforementioned pathways (anaerobic/strength related andaerobic/endurance related) are in fact, inhibitory to and practicallyexclusive of the other. In the practical application of theseestablished theories, separate exercise regimens are utilized in orderto elicit the two predominantly corresponding responses. The term“circuit training” has been used to describe exercise regimens thatattempt to combine elements of the two pathways to elicit thecorresponding responses simultaneously. Some attempts to incorporateboth of these exercise elements have been less effective than eithertype performed independently. In this linear approach, it is oftenunclear what “working model” drives the choice of exercises, duration ofeach and order in which they are performed.

Accordingly, it would be desirable to have an improved exercise methodand system.

BRIEF DESCRIPTION OF THE DRAWINGS

For a more complete understanding of the present disclosure, referenceis now made to the following FIGURE:

FIG. 1 illustrates an inclined exercise bench system used in accordancewith an exemplary embodiment of the present disclosure.

The exemplification set out herein illustrates particular embodiments,and such exemplification is not intended to be construed as limiting inany manner.

DETAILED DESCRIPTION

The following description describes specific embodiments sufficiently toenable those skilled in the art to practice it. Other embodiments mayincorporate structural, process and other changes. Examples merelytypify possible variations. Individual components and functions areoptional unless explicitly required, and the sequence of operations mayvary. Portions and features of some embodiments may be included in orsubstituted for those of others. The scope of the invention encompassesthe full ambit of the claims and all available equivalents.

An improved resistance exercise method and system is described herein.The exercise method and system is generally a slow resistance trainingsystem. The method is designed to attempt to produce multi-dimensionalphysiological responses in an exerciser. It is desired that the exercisemethod instigates myriad positive physiological responses from a singleexercise intervention. The conventional wisdom and literature refute theconcept that this scenario is even substantially plausible.

Generally, the method involves exercise by performing exercise sets in asequence progressing from exertion of larger to smaller muscles; withthe exercise movement performed using slow movements. A sequence ofhips, legs, back, chest, shoulders and arms is a specific example ofworking larger to smaller muscles/groups.

Each exercise set is performed substantially to a point of momentaryfailure. The slow movement is, for example, at a rate of less than aboutthirty degrees per second. The exercise sets are typically performedwith as little rest between each exercise set as global or centralfatigue will allow. Resistance is applied during each exercise set toproduce muscle failure within a predefined time under tension parameter.

In another aspect of the invention, with the proper resistance level,each exercise set is performed until mechanical muscle failure occurswithin 40 to 120 seconds, depending on the stroke of the movement(degrees of motion) and the degree of isolation that the movementprovides.

One example of an exercise protocol according to the above method isoutlined as follows:

Exercise Protocol

1. Resistance exercise performed in a sequence of larger to smallermuscles.

2. Each exercise performed for one set.

3. Each set continued to a point of momentary failure.

4. Resistance applied on each exercise to produce failure within a given“time under tension” parameter described herein. When the method isperformed in the manner set forth herein, in some embodiments, there isan inability to perform another full repetition according to theindicated method and form which corresponds to the metabolic level oftaxation that investigates a positive response or threshold level ofexercise.

5. All movement performed in a slow manner (e.g., slower than 30 degreesper second). It should be appreciated that each human anatomicalmovement involves a rotary pattern or a combination of opposing rotarypatterns (that seem to produce a straight line or linear movement. Forexample, if a bicep curl is taken up to a perpendicular position (offorearm to upper arm) that would represent a 90 degree movement (from astraight down “hanging” arm position to a perpendicular position). To gofrom the straight hanging arm position to a perpendicular position, therange of motion is approximately 120-150 degrees, meaning that in orderfor the motion to be done sufficiently slowly, it would take at leastfour to five seconds (depending on how many degrees the movementinvolves) to complete the movement.

6. Exercises performed with as little rest between exercises as centralfatigue will allow.

7. Two exercise sessions are performed per week.

8. Recovery time is prescribed between 48 and 96 hours.

It should be noted that many other variations may be implementedaccording to the slow resistance exercise method described herein.

The Mechanism of Action

This exercise system benefits from (without intending to limit the scopeof the exercise method) sustained, multi-strata muscle fiber or motorunit recruitment eliciting multiple pathway (aerobic and anaerobic)responses substantially simultaneously. The neurological and centralresponses to sustained muscle recruitment trigger mechanismsconventionally associated with long duration exercise. In addition, atthe site of the exercising muscle or muscle group a variety ofmetabolite and signal molecule concentrations stimulate a typicallypredictable cascading of chemical events externally associated withpositive lean tissue exercise responses. In addition (without intendingto limit the scope of the exercise method), the fluid shear resultingfrom continuous tension dynamic exercise instigates an NO pathway andits associated physiological benefits.

This novel system offers a novel usage of muscle fiber recruitment. Oneassumption is based on the skeletal muscle fiber recruitment modelindicating an orderly and graduated recruitment pattern demonstratedrepeatedly in the theoretical literature.

This novel system establishes the attainment of both aerobic andanaerobic thresholds, as defined in the published technical literature,simultaneously for the first time. It has been heretofore accepted thatthe two energy pathways were mutually inhibitory to the extent ofexclusion. It should be noted here that positive thresholds can beestablished substantially simultaneously.

As an example: Production and removal of lactic acid (“La”) areinfluenced by the content of lactate dehydrogenase (LDH) in thesarcoplasm of the muscle fibers. This LDH can be present asheart-specific (H-LDH) or muscle-specific (M_LDH) isozymes. M-LDHfacilitates the reduction of pyruvate to La, whereas H-LDH favorsoxidation of La to pyruvate. In the exercise method described herein,both of these enzyme responses can be induced simultaneously and can bemeasured either as elevated total LDH or fractionated as separateisozymes. Accordingly, both mechanisms can attain the required thresholdconcentrations and drive positive, albeit divergent, pathway responsesas a result of a singular mechanical intervention.

Working Model

The working model of slow resistance training performed under thefollowing aspects generally refutes the conventional theories ofexercise and their mechanical applications and instead supports asynergistic phenomenon:

The mechanical aspects typically include the most or all of thefollowing:

Generally working (exercising) larger muscles to smaller muscles (orgroups) (this initiates the central response mechanism moresignificantly and more readily than beginning with smaller, lessdemanding muscles);

Achieving and maintaining an elevated cardiac response (demand), notnecessarily absolutely correlated to heart rate response, to increaseflux in and out of working muscles without creating global fatigue;

Moving the resistance in a slow, deliberate manner in order to minimizeunproductive kinetic forces (momentum), during both the positive(concentric) and negative (concentric) phases of the exercise;

Working each muscle to a point of external (mechanical) failure througha full range of comfortable movement (the body's fatigue mechanism iscorrelated with a threshold level of metabolite build-up correlated inthis model as the trigger point for the cascading of positive metabolicevents); and

Performing one such set of repetitions for each exercise.

Once the above threshold is attained, no more stimulation is desired ornecessary. More of the same muscle stimulation is usually considered tobe non-productive or counterproductive with regard to increasedoxidative and mechanical stress. As one temporal example, the point ofexternal failure may be reached in a time frame of about 40 seconds totwo minutes under tension or exercise load.

Consistent with the established parameters of muscle fiber recruitmentand optimal sustained duration, the foregoing time constraints have beenclinically observed to reinforce their utilization. Stimulatory(internal) chemical change is represented by the aforementioned external(mechanical) circumstance herein described as “failure.” Moving from oneexercise to the next with little recovery allows an effort unencumberedby exaggerated respiratory fatigue (central failure).

The Cardio-Chemical Pathway

Although it is complex in structure and function, the human bodyoperates on a simple set of principles. One of these principles is thatall “work, change and information utilization” in the body is primarilymediated through chemical means. Practically speaking, this statementmeans that any mechanical exertion that leads to a change in the bodymust be translated into a corresponding set of chemical exertions thatlead to chemical change. Therefore, improved cardiovascular functionresulting from exercise must be the result of a chemical change thatproduces a positive set of conditions. Furthermore, the systems of thebody are non-linear in nature. This condition holds that one unit ofwork may result in many more than one unit of change.

Conventional wisdom, reinforced by an abundance of data and experience,holds that one must perform a certain type of repetitive exercise for aminimum amount of time (approximately 20 minutes) at a level of exertionthat does not cause the body to become systemically exhausted in orderto achieve cardiovascular improvement. This improvement is measured inan increased ability of the body to do mechanical work that is linked tothe uptake of oxygen (i.e., aerobic work). The cardiovascular system issaid to become more efficient and therefore healthier.

Based on the statements above, this improved efficiency must be theresult of a positive chemical change that leads perhaps to (among otherthings) increased blood supply to tissue, more oxygen transported to andby-products transported away from tissues and in the long term newtissue being generated.

The New Working Model: NO Pathways

Nitric oxide (NO) is a simple diatomic molecule that is the subject of aconsiderable body of work in the existing literature. NO has a role inmolecular signaling and control of the cardiovascular system. Inparticular, NO is responsible for increasing blood flow to tissuesthrough vasodilation and is a key signal molecule in thecytokine/inflammation and tissue repair pathways. Because of thisseminal work, there has been an overwhelming rush to produce drugs thattap into the NO pathways (Viagra is a popular example). But thisinformation is not directly relevant to exercise needs.

The working model herein may be described in part by drawing an analogyto the results of a recent system of mechanical manipulation of thecardiovascular system known as Externally Enhanced Counter Pulsation orEECP. EECP is a simple technique approved by the FDA for improving thecardiovascular systems of people who suffer from congestive heartfailure and other maladies but present too big a risk for surgery. Inaddition, it is used by many elite athletes to improve recovery timeafter workouts and to increase their training efficiency. EECP has beenshown to initiate re-vascularization of damaged heart tissue and toelicit the equivalent response in terms of cardiovascular health to thatof exercise. EECP works on the principal of forcing blood from theextremities back to the heart mechanically in a method that is timedwhen the aortic valve is closed. Blood flow to the heart is increased insuch a way that vascular damage is greatly improved if not reversed. Themechanism of action has been elucidated to a large extent and itinvolves the local production of NO resulting from the shear force ofthe fluid moving through the cardiovascular system. Thus, mechanicalwork is translated into chemical work that results in tissueregeneration and improvement of the health of the cardiovascular system.

Much of the improvement in the functional capacity and concurrent“health” of the cardiovascular system is driven by this and relatedmechanisms, no matter what the origin of the stimulus. Therefore, thisworking model may be utilized to design an exercise regimen that isbuilt around this mechanism of action to build local muscle strength(tissue increase) and global oxygen-carrying capacity and efficiency(cardiovascular fitness) in a more efficient way.

Lean Tissue (Anabolic Pathways)

The stated objective of resistance training has traditionally beenassociated with the resulting increase in lean mass in the form ofprotein synthesis in the skeletal muscle structures and in the proteinmatrix of the bones. Much of the process of anabolic response has beendeduced as being correlative in nature to numerous chemical actions, butat this time few specific actions have been identified. However, themechanical interventions conventionally associated with this process arenebulous at best and inaccurate upon objective assessment.

The health of the human body is both reflected in and affected by themaintenance of a certain optimal range (ratio) of fat-to-lean tissue. Asthis ratio increases for any reason, many disease states, such as TypeII diabetes and cardiovascular disease, begin to appear. These diseasestates have a specific chemical basis—that is to say, they are theresult of profound chemical imbalances locally and globally in the body.A major objective of any health-related exercise regimen must be tomaintain the body at or close to the optimum fat-to-lean tissue ratio.By its very nature, this process will activate local and global growthfactors not only for lean tissue generation and maintenance, but for thecorresponding vasculature as well.

The Working Model

If the orderly recruitment of human skeletal muscle is used as a basisfor the interpretation of muscle action and response, it becomes evidentthat any system that does not rely on metabolic responses to thatrecruitment pattern is flawed. The standard mechanical schemes that havebeen identified as correlative to enhanced lean tissue responses do notconsider the metabolic pathways that must influence those responses.

The production of lean body mass is associated with an increase in thecontraction proteins that constitute the skeletal muscle fibers (e.g.,myosin and actin) referred to as hypertrophy. Traditionally,hypertrophic responses are thought to correspond to mechanical overload.It is not the mechanical overload per se that is the cause of theincrease in lean mass, but it is rather the specific chemical response.The aforementioned chemical response attains threshold (stimulatory)status when the product of concentration and local half-life (time ofsustained metabolite) concentration reach a critical level. In practicalterms, the concentration of species surpasses a critical threshold for along enough duration so that the product of the two is sufficient todrive the production of enhanced lean mass.

In order to achieve this unique set of conditions in any group ofmuscles, the fibers are activated that are most efficient in producingthe proper chemical response. Under the circumstances described in theorderly recruitment of human skeletal muscle fibers, if the mostdifficult and last (in order) fiber types recruited are stimulated inthe use of the muscle, then all (other, lower strata) fibers must beutilized and must be operating to their maximum capacity. This demand iscorrelated to the highest level of exercise intensity. Historically,that (level) has been conventionally associated with maximum forceoutput by the working muscles.

The problem with this model is that extremely high forces and mechanicalstresses are correspondingly imposed on the joints and attaching systeminvolved. Furthermore, the critical element of sustaining a thresholdlevel of chemical species is practically impossible to attain throughthe use of violent, sporadic contractions.

The working model described herein induces the corresponding musclefiber recruitment pattern (the associated internal chemical mechanism)by substantially sustaining demand (constant load) on the exercisingmuscle structure at a level that ensures the inclusion of the mostrelevant fibers. The associated, external model of this mechanismutilizes resistance that achieves mechanical failure within thetheoretically indicated time frame of, for example, approximately 40 to120 seconds of highest level (fiber demand) muscle loading.

Mechanism of Action (IGF Pathway)

A major mechanism by which the body creates lean mass (muscle and bone)is through a pathway that originates with the secretion of human growthhormone and that is subsequently mediated by Insulin-Like GrowthFactor-1 (IGF-1). These hormones are part of a so-called cascade thatsignals cellular function as well as the migration and differentiationof stem cells or progenitor cells. IGF-1 is found circulating in bloodserum and can also be released locally in active tissue. This hormoneaxis is also responsible for stimulating the release of nitric oxide(NO) which in turn helps drive the production of new vascular tissue. Ithas been shown in separate studies that the hGH/IGF-1 axis isinstrumental in maintaining left ventricle displacement volume as wellas keeping the circulating levels of inflammatory cytokines low andinsuring healthy endothelial tissue in the vascular system. All of thisis important because without healthy vascular and expanding vasculartissue there can be no creation of new lean tissue.

The mode of exercise described herein may access both the global andlocal IGF pathway. When an entire group of muscles with all types offibers having both aerobic and anaerobic capability are taxed at theirmost intricate (highest) recruitment level and that recruitment level issustained, then the concentration of species build to a critical level.Correspondingly, the IGF pathways are activated to create new tissue tosupport the new level of demand.

The effects take place not only locally in the activated muscle, butalso in the vascular system because of the IGF cascade and the surgingfluid in the arteries (especially in the coronary arteries) that causeNO to be released. All known mechanisms are at work simultaneously todrive tissue formation, increased metabolism, cell division and musclefiber creation, new vasculature and increased cardiac function andefficiency. The nature of this cascade is that the chemicalafter-effects take place over many hours after the stimulation hasceased. This state may be correlated with the so-called “increase inmetabolism” that leads to consumption of fat and creation andmaintenance of lean mass.

Regarding the access of these pathways simultaneously, two basicaspects, muscle exertion with a concomitant buildup of metabolites, andenzymes and hormones coupled with driving the NO pathway in thecardiovascular system, can only be attained by the proper muscletaxation (externally corresponding to muscle failure) and by themaintaining of a certain cardiac volume output for a minimum amount oftime. These conditions require that the entire body is workedefficiently and that the cardiovascular system is functioning athigh-volume output without central failure. There may be a large numberof trajectories that result in these conditions being met, but it is theuse of the general method as described herein that achieves this state.

An example of the application of the above exercise methods in twoseparate clinical trials and studies is described in the Appendix tothis application, which is incorporated herein by reference. Theclinical trial measured certain body characteristics before and afterfive weeks of incorporating the above exercise method as performed on aninclined exercise bench system. It should be noted that the aboveexercise method may be incorporated into many other types of exerciseequipment, and the method may be incorporated into software used tocontrol or operate or monitor such equipment and its conformance to thecharacteristics of the exercise method described above.

As a specific example of a use of the above exercise method withexercise equipment, FIG. 1 illustrates an inclined exercise bench system100, which is a graduated resistance ladder/pulley type of system. Morespecifically, system 100 is a graduated, adjustable (e.g., by benchheight adjustment), pulley-exercise device including a sliding bench 102upon which an exerciser may sit, kneel or lie (depending on the part ofthe body being exercised). Bench 102 is connected to a pulley or seriesof pulleys 104. System 100 provides various gradients of resistance as aresult of some vector of the exerciser's body weight.

System 100 may include an electronic monitor (not shown) for monitoringthe rate of exercise movement and providing an indication to anexerciser so that each exercise set may be performed substantially to apoint of momentary failure. The electronic monitor may be anyconventional monitoring device such as an accelerometer. The electronicmonitor may include memory for storing software, a processor, and a usermonitor or other feedback device. The software may be programmed toprovide feedback to the user and/or to process other data related to theuse of the exercise method described above by the exerciser, or coachingor training by a trainer or therapist. Feedback to the exerciser mayalso be provided, for example, using an LCD or other display or audiomeans such as a speaker.

In addition, system 100 may include a force monitor (not shown),connected to the user, operable to determine when the point of momentaryfailure is substantially reached. Also, system 100 may include a set ofinstructions (not shown) for communication to the exerciser prior toand/or during use of the inclined bench. The instructions implement themethod of exercising as described herein. The instructions may beprovided, for example, in a tangible form to the user, such as in acardboard instruction sheet mounted on system 100 in a manner visible tothe user during exercise.

Also, the set of instructions may be provided, for example, in the formof an exercise instruction video that is played during use of system100. The instructions may also be used by a trainer that is directingthe exerciser. The instructions are considered to be used by theexerciser in use of system 100 even if the trainer and/or the exerciserhave studied or learned the instructions prior to any particularexercise session.

The set of instructions may also be programmed in software associatedwith system 100 and executed by the exerciser and/or trainer duringexercise, or prior to exercise when first learning to use the exercisemethod described herein. The software may be stored in the memory ofsystem 100 described above, or alternatively, may be executed andprovided as, for example, a web service over the Internet or executed ona computer system separate from system 100. The computer system may be,for example, placed in the proximity of system 100 for use duringexercise (e.g., guiding the user's exercise and/or monitoring aspects ofthe user's exercise progress).

APPENDIX Total Gym® Exercise Bench Test Study

The Benefits of the Exercise System as Performed on the Total Gym®Exercise Bench in a Cross-Sectional Population

Improved body composition (increased lean tissue and decreased fatcontent); cardio respiratory endurance, upper body and lower bodystrength, trunk flexibility, decreased resting blood pressure and heartrate are shown in a cross-population clinical trial set forth below.

Study Background

Decreased muscle mass, bone density and cardio respiratory endurance areassociated with increased risk of cardiovascular disease, stroke,hypertension, type II diabetes, osteoporosis and mortality. (1), (2)(see citation references used throughout this Appendix listed byreference number in the Bibliography provided below). Improvements inthe aforementioned areas can decrease the probability of disease,disability and mortality. (3), (4) Aerobic exercise is conventionallyassociated with increasing cardio respiratory endurance. (5) Anaerobic,strength training is conventionally associated with increasing leanmass. (6) To date, no studies are known to have been designed to measureor observe the effects of total body resistance exercise on all of theaforementioned areas of human performance and their correlation to knownhealth risks.

Purpose of this Study

This clinical trial was undertaken to measure body composition, cardiorespiratory endurance, upper body strength, lower body strength, trunkflexibility, resting blood pressure and resting heart rate before andafter five weeks of incorporating the resistance exercise method aboveas performed on an inclined exercise bench system (sold under thetrademark TOTAL GYM®).

Participants and Methodology

Ten healthy adults were intentionally selected on an age, gender andfitness level varied basis from the age of 18 to 72 within fitnesslevels categorized from non-conditioned to highly fit. The participantsall performed the same seven-exercise protocol two times per week.

The exercise method utilized was the resistance exercise methoddescribed in the application above. This regimen incorporates veryslow-speed resistance training performed in a sequence of large to smallmuscle (groups) to a point of (perceived) momentary failure within timeunder load parameters that coincide with physiological indices andclinical observation. (6) Each exercise followed with as little rest asrequired by the subject to perform the next exercise without perceivedrespiratory limitation. All subjects at all levels were readily capableof following these design parameters.

All exercises were performed on a Total Gym XL or a Total Gym 26000pxercise system. All increments were recorded for each training session.All repetitions and sets were timed under load, and the total workouttime was recorded for each session. All exercise sessions wereconstantly supervised by two testers. Subjects reported very littledifficulty in performing the basic exercises and very little was notedby the supervisors. No specific diet or exercise supplementation wasprescribed.

All participants underwent the following assessments on a pre-test andpost-test basis:

Body Composition Analysis:

Using an RJL B-103 Analyzer, all subjects were pre-tested using abio-electrical impedance method. The instrument was calibrated each daytesting was recorded. All tests were performed by the applicant and anassistant to witness data collection. (7)

Aerobic Power Assessment:

Using a Schwinn Airdyne ergometer, each subject was pre-tested using anincremental protocol of one-minute intervals after a 30-second exposureat the minimum level of resistance. Each full interval was sustained forone minute and then increased for each additional minute or part thereofuntil the subject felt a perceived exertion of 8 to 8.5 on the Borgscale. (8)

Upper Body Strength Assessment:

Using a MAXICAM seated bench press machine, each subject was tested fora one, full repetition maximum lift. If the subject succeeded, he or sheelected to increase the load by 5 to 20 pounds until a maximum lift wasattained.

Lower Body Strength Assessment:

Using a MAXICAM leg extension machine, each subject was tested for aone, full-repetition maximum lift. If the subject succeeded, he or sheelected to increase the load by 5 to 20 pounds until a maximum lift wasattained.

Trunk Flexibility:

Each subject was pre-tested performing a simple sit and reach trunkextension test. The subjects were given three attempts and instructednot to bounce or strain.

Resting Blood Pressure:

Each subject was seated for five minutes and a simple plethysmographicmeasurement was taken on the left arm and repeated to insure accuracy.

Resting Heart Rate:

While seated for the blood pressure analysis, each subject was manuallytested for resting heart rate using a left arm radial pulse count for 60seconds.

It should be noted that none of the performance testing indices wereperformed during the study in order to prevent any level of skillacquisition from convoluting the data.

Health Benefits of Exercise Training

The benefits of both aerobic training and resistance training are widelyand consistently reported and supported in the literature. (9), (10),(11) An overview of that scientific data provides the consensus thataerobic activity reduces the long-term development of cardiovasculardisease. (12), (13) Concurrently, resistance training has been morerecently reported to promote musculoskeletal fitness and metabolicimprovements in insulin sensitivity, glucose metabolism and a host ofother health related conditions. (14), (15)

A significant finding from this clinical trial is that multiple(beneficial) metabolic pathways can be stimulated by a singularmechanical (exercise) intervention. In addition, the exercise exposure(time) required to elicit these myriad responses can be reduceddrastically from that supported in the existing literature.

Results

As a result of a five-week, ten-session exposure utilizing the exercisesystem conducted on the Total Gym® exercise bench, the followingresponses were attained:

BODY COMPOSITION: The average body composition change was minus 5.89%,which constituted a 26.4% loss in body fat.

FAT LOSS: The average fat loss was 10.43 pounds. Again, that loss isindicated as an average 26.4% loss of fat tissue in five weeks.

LEAN TISSUE (MUSCLE) GAIN: The average increase in lean (muscle) masswas 7.88 pounds in five weeks.

AEROBIC POWER: The average increase in aerobic power was 36% with no“conventional” aerobic training involved. That was an average increaseof 3.79 METS.

TRUNK FLEXIBILITY: The average trunk flexibility increase was 2.175inches.

UPPER BODY STRENGTH: The average upper body strength increase was 16.5pounds which was an average increase of 24.7%. No bench presses (thetest exercise) were performed during the study.

LOWER BODY STRENGTH: The average lower body strength increase was 26.75pounds which was an average increase of 19.7%. No leg extensions (thetest exercise) were performed during the study.

SUMMARY AND CONCLUSIONS

The predominant theme of public health advisors reinforces the need toinstitute and program productive exercise for all Americans fromchildhood through the elder years. (16), (17) The growing prevalence oftype II diabetes, obesity, osteoporosis and a number of fat-related,sedentary lifestyle disorders mandates that real intervention isessential on a social, economic and a scientific level. (18) (19)

The governmental and academic models for exercise adherence have notbeen embraced and have largely failed. Recently, those recommendationshave increased with regard to the suggested optimal exercise exposure.However, that is an unrealistic approach. It is preferred to provide aviable alternative to the apparently overwhelming (with regard tocompliance) prior model that has failed so convincingly. (20)

Significant long-term weight loss is typically sustained only with theinclusion of exercise. As substantiated by the preponderance of theassociated literature, the predictable metabolic response to caloricrestriction is (metabolic) rate reduction. (21), (22) With the exceptionof precarious pharmacological intervention or radical surgery, nomethodology other than exercise has proven to be an effective adjunct tolong-term weight loss maintenance. The working model described hereinsuggests that the metabolic pathways that stimulate protein uptake alsostimulate fat utilization and inhibit fat storage. A modest regimen ofexercise that effectively stimulates those cascading pathways associatedwith protein uptake is valuable for continued positive feedback andassociated widespread adherence.

This study, in addition to a long-term clinical observation, alsosupports that older populations can significantly increase lean mass.(23), (24) This working model attributes this phenomenon to local growthfactor responses to this protocol. (25), (26) The consequences of thatmechanism can reasonably be assumed to provide additional benefitsmanifested in the support systems (cardiac, vascular, endocrine, etc.)as reinforced by the data in this trial. (27), (28), (29)

In addition, it is noted that the average cumulative muscle load time ofthe exercise protocol was less than 13 minutes per session. Nothingapproaching such a limited exercise exposure (as used in this study) hasproduced positive responses of this magnitude using such a wide varietyof parameters.

This study provided a small reflection of a fairly simple, safe, anduniversally-applicable exercise protocol performed on a simple devicethat can be utilized in a home or other setting. The prescription ofthis protocol is palatable (e.g., twice per week for approximately 20minutes per session). It has been demonstrated historically that itsapplication can provide ample stimulus to produce positive responses inthe muscle, skeletal and cardiovascular systems. In addition, consistentand universal (at typically all fitness levels) increases in performanceand physiological status have been noted and reinforced by the studydata.

Seven-Week Follow-Up

The subjects were followed for seven additional weeks following thefive-week protocol. They all adhered to the study regimen on their own.They all used the Total Gym® exercise bench at a supervised exercisefacility or in their homes. Seven persons have been re-tested and haveall maintained or improved their post-test scores. It should be notedthat the average training time is less than 20 minutes, two times perweek.

Bibliography for Citation Number References in Test Study Above

Each of the references listed below is hereby incorporated by referenceinto this application:

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(1974). “Perceived exertion.” Exercise    and Sport Science Reviews. 133-153.-   7. Bocchicchio, V. J. (1989) The Effect of Exercise on Long term    Weight Loss Maintenance Patients. Doctoral Dissertation.-   8. Borg, G. A., Noble, B. J. (1974). “Perceived exertion.” Exercise    and Sports Science Reviews. 131-155.-   9. Fahey, T. D. (1998). “Adaptation to exercise: progressive    resistance exercise.” In: Encyclopedia of Sports Medicine and    Science. Mar. 7, 1998.-   10. Gettman, L. R., Ayres, J. J., Pollock, M. L., Durstine, J. L.,    and Grantham, W. (1979). “Physiological effects on adult men of    circuit strength training and jogging.” Archives of Physical    Medicine and Rehabilitation, 60, 115-120.-   11. Booher, M. A, Smith, B. W. (2003). “Physiological effects of    exercise on the cardiopulmonary system.” Journal of Clinical    Sportsmedicine. 22 (1), 1-21.-   12. Chandrashekhar, Y., Anand, I. S. “Exercise as a coronary    protective factor.” Am Heart J. 1991: 122 1723-1739.-   13. Aldridhe, S. “Resistance training strengthens heart and lungs.”    Archives of Internal Medicine 25 Mar. 2002 Vol. 162, 673-678.-   14. Tran, Z. V., Weltman, A. “Differential effect of exercise on    serum lipid and lipoprotein levels seen with changes in body weight:    a meta-analysis.” JAMA. 1985: 254: 919-924.-   15. King, D. S., Dalsky, G. P., Clutter, W. E., Young, D. A.,    Staten, M. A., Cryer, P. E., Holloszy, J. O. “Effects of exercise    and lack of exercise on insulin sensitivity and responsiveness.” J.    Applied Physiology. 1988:64: 1942-1946.-   16. Anderson, R. E. (1999). “Making the Exercise Prescription Work.”    The Physician and Sportsmedicine. 27: No. 10.-   17. Ganley, T., Sherman, C. (2000). “Exercise and Children's Health:    A Little Counseling Can Pay Lasting Dividends.” The Physician and    Sportsmedicine. 28: No. 2.-   18. Fletcher, G. F., et al. (1996). “Statement on Exercise: Benefits    and Recommendations for Physical Activity.” A Statement for Health    Professionals by the Committee on Cardiac Rehabilitation of the    Council on Clinical Cardiology, American Heart Association.-   19. Colberg, S. R., Swain, B. P. (2000) “Exercise and Diabetes    Control: A Winning Combination.” The Physician and Sportsmedicine.    28; No. 4.-   20. U.S. Department of Health and Human Services: National    Institutes of Health (1999-2000 National Survey). Statistics Related    to Overweight and Obesity.-   21. National Center for Chronic Disease Prevention and Health    Promotion. (2000). Physical Activity and Health. A Report to the    Surgeon General.-   22. Eaton, et al. (2002). “Evolutionary Health Promotion.”    Preventive Medicine. 34:109-118.-   23. Pollock, M. L., Foster, C., Knapp, D., Rod, J. L.,    Schmidt, D. H. (1987). “Effect of age and training on aerobic    capacity and body composition of master athletes.” Journal of    Applied Physiology. 62: 725-731.-   24. Stewart, K. J., Mason, M., Keleman, M. H. (1988). “Three-year    participation in circuit weight training improves muscular strength    and self-efficacy in cardiac patients.” Journal of Cardiopulmonary    Rehabilitation. 8: 292-296.-   25. Smith, L. W., Smith, J. D., Criswell, D. S. (2002). “Involvement    of nitric oxide synthase in skeletal muscle adaptation to chronic    overload.” Journal of Applied Physiology. 92(5): 2005-2011.-   26. Manetta, J., Brun, J. F., Maimon, L., Callis, A., Prefount, C.,    Mercie, J. (2002) “Effects of training on GH/IGF-I axis during    exercise in middle-aged men: relationship to glucose homeostasis.”    American Journal of Physiology, Endocrinology and Metabolism. 283:    E929-E936.-   27. King, A. C., Blair, S. N., Bild, D. E., Dishman, R. K.,    Dubbert, P. M., Marcus, B. H., Oldridge, M. 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Multiple Physiological Benefits Derived from a Single Bout ExerciseProtocol: a New Model

Vincent J. Bocchicchio, Ph.D, Robert M. Foster, Ph.D., John W. Bass,M.D., Michael, R. Foster, M.D.

Abstract

Physical exercise has been thoroughly documented to be associated with amyriad of physiological benefits. Historically, a variety of protocolshave been characterized as being associated with predictable outcomes.As a reflection of that historical modeling, certain external(mechanical) modes have been theoretically correlated with internal(metabolic) responses. The protocol used in this study proposed thatmultiple pathways heretofore considered to be exclusively stimulated andmutually inhibitory, can, in fact, be instigated simultaneously andperhaps even synergistically. In addition, a new exercise model is beingproposed that questions the tenets of the traditional paradigms.

90 adults were randomly selected to engage in a 5 week program ofexercise. One group performed a twice weekly, 15 minute per sessionresistance training (RT) protocol and the other group performed(AVERAGED) 3 hrs. and 15 min. of weekly standard cardiovascular (CV)exercise.

A series of 9 Paired-Samples T-Tests were conducted for our examinationof treatment outcome for the Cardio treatment group (see Table 1). TheCardio treatment condition was associated with significant pre-posttreatment differences in METS score (t=−2.79, p<0.01), upper bodystrength (t=−6.13, p<0.001), lower body strength (t=−7.56, p<0.001),Flex score (t=−3.87, p<0.001) and BP diastolic (t=−2.34, p<0.05). Nosignificant pre-post treatment differences were found for weight(t=1.43, p=0.161), body fat % (t=0.73, p=0.47), BP systolic (t=−0.04,p=0.97) and heart rate (t=0.35, p=0.73) in the Cardio treatmentcondition.

A series of 9 Paired-Samples T-Tests were conducted for our examinationof treatment outcome for the Training treatment group (see Table 2). TheTraining treatment condition was associated with significant pre-posttreatment differences on all study measures: weight (t=4.14, p<0.001),body fat % (t=9.53, p<0.001), METS score (t=−9.85, p<0.001), upper bodystrength (t=−10.49, p<0.001), lower body strength (t=−9.96, p<0.001),Flex score (t=−8.99, p<0.001), BP systolic (t=5.51, p<0.001) BPdiastolic (t=3.32, p<0.01) and heart rate (t=4.63, p<0.001).

Table 3 presents a series of 9 univariate ANCOVAs that were conductedfor our examination of treatment outcome as a function of treatmentgroup condition (Cardio vs. Training). Patient pretest scores were usedas covariates in the analysis, thus all post treatment scores reportedbelow use adjusted marginal means. A significant treatment groupdifference was identified for body fat % (F=47.23, p<0.001) with theCardio group exhibiting higher levels of post treatment body fat(27.02%) than the Training group (22.90%). A significant treatment groupdifference was identified for METS score (F=20.70, p<0.001) with theCardio group exhibiting a lower post treatment METS score (13.01) thanthe Training group (15.11).

A significant treatment group difference was identified for upper bodystrength (F=14.63, p<0.001) with the Cardio group exhibiting lower posttreatment upper body strength (84.15) than the Training group (92.36). Asignificant treatment group difference was identified for lower bodystrength (F=9.80, p<0.01) with the Cardio group exhibiting lower posttreatment lower body strength (102.87) than the Training group (112.06).A significant treatment group difference was also identified for theFlex score (F=10.60, p<0.01) with the Cardio group exhibiting a lowerpost treatment Flex score (1.02) than the Training group (2.40).

A significant treatment group difference was identified for BP Systolic(F=20.12, p<0.001) with the Cardio group exhibiting a higher posttreatment BP Systolic score (125.22) than the Training group (117.11). Asignificant treatment group difference was identified for BP Diastolic(F=29.50, p<0.001) with the Cardio group exhibiting a higher posttreatment BP Diastolic score (84.36) than the Training group (77.34). Nosignificant treatment group differences were identified for weight(F=2.72, Q=0.103) and heart rate (F=3.05, p=0.084).

ANCOVA revealed that the RT group significantly exceeded the CV group inmeasurements of: Improved body composition (increased lean tissue anddecreased fat content), cardio respiratory endurance, upper body andlower body strength, trunk flexibility, decreased resting blood pressureand heart rate.

BACKGROUND

Decreased muscle mass, bone density and cardio respiratory endurance areassociated with increased risk of cardiovascular disease, stroke,hypertension, type II diabetes, osteoporosis and mortality. (1), (2)

Improvements in the aforementioned areas can decrease the probability ofdisease, disability and mortality. (3), (4)

Aerobic exercise is conventionally associated with increasing cardiorespiratory endurance. (5)

Anaerobic, strength training is conventionally associated withincreasing lean mass. (6)

There are a number of known pathways associated with variety of positiveexercise responses. As more (pathways) are uncovered, it is obvious thatthere are innumerable pathways that have not been identified. This newmodel proposes the following:

That PPR pathway associated with increasing protein uptake in muscle andbone is stimulated by the exercise performed by the (RT) group. (7)

That growth factors are instigated by the exercise performed by the (RT)group. (8)

That CK levels are influenced by the exercise performed by the (RT)group. (9)

That HLDH and MLDH are both increased by the exercise performed by the(RT) group and that the resulting cascading pathways of each of theseevents are instigated simultaneously by the exercise performed by the(RT) group. (10)

That an NO response is instigated by the exercise performed by the (RT)group and that corresponding and resulting cardiovascular responses(enhanced oxygen delivery and utilization, vascularization, stem cellmigration and a number of associated phenomena) occur. (11)

To date, few studies have been designed to measure or observe theeffects of total body resistance exercise on all of the aforementionedareas of human performance and their correlation to known health risks.

INTRODUCTION Purpose

After completing a successful pilot study, the authors undertook thisIRB reviewed clinical trial to measure body composition, cardiorespiratory endurance, upper body strength, lower body strength, trunkflexibility, resting blood pressure and resting heart rate before andafter 5 weeks of incorporating SMaRT Exercise™ (A proprietary protocol)performed on The Total Gym (a licensed, trademarked device). For thepurpose of comparison (control), another group of subjectssimultaneously undertook a 5 week cardiovascular exercise program(standard, target zone parameters). The same testing (pre and Post)protocol was administered to both groups.

Medical and non-medical exercise practitioners prescribe a variety ofregimens intended to address specific physiological conditions thatmight be positively influenced by some form of exercise. The two generaldelineations of these are aerobic and anaerobic. Aerobic(cardiovascular) exercise is described in a certain way and applied inthe cases of cardio protection, fat reduction and blood sugarregulation. Anaerobic (strength) exercise is normally prescribed as anadjunct for the purposes of reducing muscle and bone loss and increasingfunctional capacity (strength).

This study proposed a model that assumes that multiple pathways may beinstigated by a particularly structured exercise regimen during a singlebout of the model protocol. The practical application of that assumptionindicates that a full spectrum of exercise associated benefits can beattained through a significantly condensed exercise exposure.Additionally, exercise adherence to a time efficient, safe and quicklyproductive protocol would appear to be invaluable to both theparticipants and the practitioners of exercise.

Participants and Methodology

Subjects

90 healthy adults were randomly selected and placed into two groups.Subjects age, gender and fitness levels ranged from the age of 18 to 72within fitness levels categorized from non-conditioned to highly fit.

In the Resistance Training (RT) group, the participants all performedthe same seven exercise protocol two times per week. The exercise methodutilized was The SMaRT Exercise System (Slow Maximum Response Training),a patented, proprietary method founded and designed by Dr. Bocchicchio.This regimen incorporates very slow speed resistance training performedin a sequence of large to small muscle (groups) to a point of(perceived) momentary failure within time under load parameters thatcoincide with physiological indices and clinical observation.(6). Eachexercise follows with as little rest as required by the subject toperform the next exercise without perceived respiratory limitation. ALLsubjects at all levels were readily capable of following these designparameters.

All exercises were performed on a Total Gym XL or a Total Gym 26000. Allincrements were recorded for each training session. All repetitions andsets were timed under load and the total workout time was recorded foreach session. All exercise sessions were constantly supervised by twotesters. Subjects reported very little difficulty in performing thebasic exercises and very little was noted by the supervisors.Nutritional material was provided to all subjects based on healthy foodselection and information pertaining to the glycemic index and glycemicload of common foods.

The second group (C) performed a minimum of 2 hours of target zone,cardiovascular exercise with sessions ranging from 20 minutes to 60minutes at least 2 times per week. These subjects kept daily logs andreported to testers on a regular basis or whenever subjects felt thatfeedback and assistance were necessary. The mean cardiovascular exercisetime was 3 hours and 15 minutes weekly for the 5 week study.

ALL participants underwent the following assessments on a pre-test andpost-test basis:

Body Composition Analysis:

Using an RJL B-103 Analyzer, all subjects were pre-tested using abio-electrical impedance method. The instrument was calibrated each daytesting was recorded. All tests were performed by Dr. Bocchicchio and anassistant to witness data collection. (7)

Aerobic Power Assessment:

Using a Schwinn Airdyne ergometer, each subject was pre-tested using anincremental protocol of one minute intervals after a 30 second exposureat the minimum level of resistance. Each full interval was sustained forone minute and then increased for each additional minute or part thereofuntil the subject felt a perceived exertion of 8 to 8.5 on the Borgscale. (8)

Upper Body Strength Assessment:

Using a MAXICAM seated bench press machine, each subject was tested fora one, full repetition maximum lift. If the subject succeeded, he or sheelected to increase the load by 5 to 20 pounds until a maximum lift wasattained.

Lower Body Strength Assessment:

Using a MAXICAM leg extension machine, each subject was tested for aone, full repetition maximum lift. If the subject succeeded, he or sheelected to increase the load by 5 to 20 pounds until a maximum lift wasattained.

Trunk Flexibility:

Each subject was pre-tested performing a simple sit and reach trunkextension test. The subjects were given 3 attempts and instructed not tobounce or strain.

Resting Blood Pressure:

Each subject was seated for 5 minutes and a simple plethysmographicmeasurement was taken on the left arm and repeated to insure accuracy.

Resting Heart Rate:

While seated for the blood pressure analysis, each subject was manuallytested for resting heart rate using a left arm radial pulse count for 60seconds.

The authors would like to note that NONE of the performance testingindices were performed during the study in order to prevent any level ofskill acquisition from convoluting the data.

Statistical Analysis

The 86 participants recruited for this study were randomly assigned tothe two exercise treatment protocols (Conventional Cardiovascular Groupor FIRST Training Exercise System). A counterbalancing procedure wasused to maximize the random assignment of study participants andminimize potential confounds.

Examining Pretreatment Group Differences

Descriptive and frequency statistics were reported for the treatmentgroups on the demographic variables and assessment measures. An Analysisof Variance (ANOVA) was conducted to assess the differences between thetwo treatment groups on the pretreatment scores of Body Composition,Aerobic Power Assessment, Upper Body Strength Assessment, Lower BodyStrength Assessment, Trunk Flexibility, Resting Blood Pressure andResting Heart Rate.

A. Treatment Outcome

Paired-Sample T-Tests were conducted to measure the treatment outcome ofparticipants in the Conventional Cardiovascular Group and the FIRSTTraining Exercise System separately. Participants' scores on themeasures of Body Composition, Aerobic Power Assessment, Upper BodyStrength Assessment, Lower Body Strength Assessment, Trunk Flexibility,Resting Blood Pressure and Resting Heart Rate were used to assesstreatment outcome for this analysis. An Analysis of Covariance (ANCOVA)was conducted to measure treatment outcome for participants as afunction of Conventional Cardiovascular and FIRST Exercise groupassignment. Participants' scores on the aforementioned measures wereused to assess treatment outcome for this analysis. Participant pretestscores were used as a covariate in the analysis.

Results

TABLE 1 Paired-Samples T-Tests Comparing Cardio Group Pre and PostTreatment Differences Paired Differences Variable Pair M SD t p Pair 1:.90 4.05 1.43 .161 pre weight score- post weight score Pair 2: .24 2.08.73 .471 pre body fat %- post body fat % Pair 3: −.83 1.92 −2.79 .008**pre METS score- post METS score Pair 4: −9.63 9.93 −6.13 .000*** preupper body- post upper body Pair 5: −13.63 11.55 −7.56 .000*** pre lowerbody- post lower body Pair 6: −1.21 2.00 −3.87 .000*** pre flex- postflex Pair 7: −.07 10.57 −.04 .965 pre BP systolic- post BP systolic Pair8: −2.27 6.22 −2.34 .025* pre BP diastolic- post BP diastolic Pair 9:.54 9.74 .35 .726 pre HR- post HR Note: *p < .05. **p < .01. ***p <.001.

TABLE 2 Paired-Samples T-Tests Comparing Training Group Pre and PostTreatment Differences Paired Differences Variable Pair M SD t p Pair 1:2.13 3.46 4.14 .000*** pre weight score- post weight score Pair 2: 4.503.17 9.53 .000*** pre body fat %- post body fat % Pair 3: −3.45 2.35−9.85 .000*** pre METS score- post METS score Pair 4: −17.33 11.09−10.49 .000*** pre upper body- post upper body Pair 5: −22.76 15.33−9.96 .000*** pre lower body- post lower body Pair 6: −2.73 2.04 −8.99.000*** pre flex- post flex Pair 7: 7.31 8.91 5.50 .000*** pre BPsystolic- post BP systolic Pair 8: 4.11 8.32 3.32 .002** pre BPdiastolic- post BP diastolic Pair 9: 6.29 9.11 4.63 .000*** pre HR- postHR Note: **p < .01. ***p < .001.

TABLE 3 Comparison of Pre- and Post Treatment Outcome Measures forCardio (n = 41) vs. Training (n = 45) Treatment Groups Group Status PrePost by Treatment Cardio Training Cardio Training Interaction Variable MSD M SD M SD M SD F p Weight (lbs.) 171.30 40.34 164.33 30.30 170.4040.18 162.20 29.73 2.72 .103 Body Fat % 25.49 8.18 29.01 7.27 25.25 8.1324.51 7.61 47.23 .000*** METS Score 12.84 2.67 11.05 2.67 13.67 2.9714.50 2.54 20.70 .000*** Upper Body 77.31 39.46 72.54 36.94 86.94 42.2189.88 44.11 14.63 .000*** Lower Body 89.90 40.57 88.69 28.43 103.5441.35 111.44 36.99 9.80 .002** Flex Score 0.32 4.41 −0.79 4.38 1.52 4.361.94 4.28 10.60 .002** BP Systolic 125.49 8.83 124.11 10.28 125.56 11.69116.80 6.84 20.12 .000*** BP Diastolic 82.32 5.15 81.24 8.94 84.59 6.8277.13 6.47 29.50 .000*** Heart Rate 71.12 9.44 76.87 8.88 70.59 12.2670.58 8.04 3.05 .084 Note: The Flex score uses both positive andnegative values. **p < .01. ***p < .001.

Discussion

A three-step procedure was used to examine treatment outcome. One-wayAnalysis of Variance (ANOVA) tests were initially conducted to assessfor differences in patient pre-scores as a function of treatment groupcondition (Cardio vs. Training). Paired-samples T-Tests were thenconducted to compare pre and post treatment differences for both theCardio and Training treatment groups separately. Finally, an Analysis ofCovariance (ANCOVA) was conducted to measure treatment outcome as afunction of treatment group condition.

Descriptive & Frequency Statistics

The Cardio treatment group was comprised of 41 participants. The meanage of these participants was 47.29 (SD±13.50) ranging from 20 to 70years old. Seventeen of the participants were men and twenty-four werewomen. The mean height of these participants was 67.13 inches (SD±4.10)ranging from 60 to 74.5 inches. The mean pretreatment weight score ofthe Cardio group was 171.30 lbs. (SD±40.34) ranging from 110 to 343 lbs.The mean pretreatment body fat % of these participants was 25.49%(SD±8.18) ranging from 10.10 to 43.30%.

The Training treatment group was comprised of 45 participants. The meanage of these participants was 42.22 (SD±12.49) ranging from 20 to 65years old. Thirteen of the participants were men and thirty-two werewomen. The mean height of these participants was 67.32 inches (SD±3.54)ranging from 61 to 77 inches. The mean pretreatment weight score of theTraining group was 164.33 lbs. (SD±30.30) ranging from 114 to 239 lbs.The mean pretreatment body fat % of these participants was 29.01%(SD±7.27) ranging from 13.20 to 46%.

Pretreatment Group Differences

A one-way Analysis of Variance (ANOVA) was conducted to assess fordifferences between Cardio and Training participants on pretreatmentscores. There were no significant differences between the groups on thepretreatment scores of weight, upper body strength, lower body strength,Flex score, blood pressure-systolic, & blood pressure-diastolic.(Weight: F=0.830, p=0.37; Upper Body: F=0.33, F=0.57; Lower Body:F=0.03, F=0.87; Flex: F=1.34, F=0.25; BP-systolic: F=0.44, p=0.51;BP-diastolic: F=0.45, p=0.50).

There was a significant difference between the groups on thepretreatment score of body fat % (F=4.46, p<0.05) with the Cardio groupexhibiting greater pretreatment mean weight differences (171.30 lbs.)than the Training group (164.33 lbs). There was a significant differencebetween the groups on the pretreatment METS score (F=9.62, I<0.01) withthe Cardio group exhibiting a greater mean pretreatment METS score(12.84) than the Training group (11.05). In addition, there was asignificant difference between the groups on the pretreatment score ofheart rate (E=8.45, I<0.01) with the Cardio exhibiting a lowerpretreatment heart rate (71.12) than the Training group (76.87).

Health Benefits of Exercise Training

The benefits of both aerobic training and resistance training are widelyand consistently reported and supported in the literature. (9). (10),(11). An overview of that scientific data provides the consensus thataerobic activity reduces the long-term development of cardiovasculardisease. (12), (13). Concurrently, resistance training has been morerecently reported to promote musculoskeletal fitness and metabolicimprovements in insulin sensitivity, glucose metabolism and a host ofother health related conditions. (14), (15)

Perhaps the most significant hypothesis proposed by this study is theconcept that multiple (beneficial) metabolic pathways can be stimulatedby a singular mechanical (exercise) intervention. In addition, it ishypothesized that the exercise exposure (time) required to elicit thesemyriad responses can be reduced drastically from that supported in theexisting literature.

Author's Summary and Conclusions

The predominant theme of the public health advisors reinforces the needfor a bona fide effort to institute and program productive exercise forall Americans from childhood through the elder years. (16), (17). Thegrowing prevalence of type II diabetes, obesity, osteoporosis and anumber of fat related, sedentary lifestyle disorders mandates that realintervention is essential on a social, economic and a scientific level.(18) (19)

The governmental and academic models for exercise adherence have NOTbeen embraced and have quite frankly failed. Recently, thoserecommendations have increased with regard to the suggested optimalexercise exposure. In our collective opinion, that is an unrealisticapproach. It would appear rather logical and practical to provide someviable alternative to the apparently overwhelming (with regard tocompliance) model that has failed so convincingly. (20).

In a 1989 thesis presented by Bocchicchio, he established that nosignificant long term weight loss was sustained without the inclusion ofexercise. As substantiated by the preponderance of the associatedliterature, the predictable metabolic response to caloric restriction is(metabolic) rate reduction. (21), (22). With the exception of precariouspharmacological intervention or radical surgery, no methodology otherthan exercise has proven to be an effective adjunct to long term weightloss maintenance. The proposed working model suggests that the metabolicpathways that stimulate protein uptake also stimulate fat utilizationand inhibit fat storage. It is further hypothesized that a modestregimen of exercise that effectively stimulates those cascading pathwaysassociated with protein uptake is essential for continued positivefeedback and associated widespread adherence.

This study, in addition to a long term clinical observation hasreinforced the notion that older populations can significantly increaselean mass. (23), (24). This working model attributes this phenomenon tolocal growth factor responses to this protocol. (25). (26). Theconsequences of that mechanism can reasonably be assumed to provideadditional benefits manifested in the support systems (cardiac,vascular, endocrine etc.) as reinforced by the data in this trial. (27),(28), (29).

In addition, it might be interesting to note that the average cumulativemuscle load time of the exercise protocol was less than 13 minutes persession. It is our understanding that nothing approaching such a limitedexercise exposure has produced positive responses of this magnitudeusing such a wide variety of parameters.

This study provided a small reflection of a simple, safe and universallyapplicable exercise protocol performed on a simple device that can beutilized in a home setting. The prescription of this protocol ispalatable (twice per week for less than 20 minutes per session). It hasbeen demonstrated historically (since 1974) that its application canprovide ample stimulus to produce positive responses in the muscle,skeletal and cardiovascular systems. In addition, consistent anduniversal (at all fitness levels) increases in performance andphysiological status have been noted and reinforced by the study data.

Further study of this protocol is being formulated to measure bonedensity and lipid profile responses as well as, the effects on SyndromeX. Anecdotal and observational information has been consistentlypositive with regard to these additional indices. Those results will bepublished by the authors and if they remain consistent and hold up topeer reviewed scrutiny, those involved in the health field should takenote that a legitimate, practical solution to our national dilemma maybe in sight.

The New Model

As an exercise in encapsulating the basic assumptions involved in thenew model for exercise the following are offered:

1. The body's main impetus in non-diseased states is to maintainhomeostasis.

2. In order to instigate a change or influence status (performance orhealth) it is necessary to disrupt the homeostatic environment.

3. That disruption must, of necessity, be subtle and gradual if it is tobe adopted and incorporated into a “new” level of homeostatic support.

4. Once the acceptable incremental change (of the metabolic milieu) isstimulated at its threshold level, no further stimulation is necessaryor productive. By the same token, no amount of sub-threshold stimulationwill instigate real change or adaptation.

5. Since muscle fiber stimulation or recruitment is the basis for allexercise response and consequent adaptation, it is incumbent upon thoseinvolved to identify those manipulations (mechanical) that correspond tothe desired (metabolic) changes.

The basic premise of this model is that the myriad of positive metabolicconsequences resulting from a variety of muscle fiber recruitmentpatterns can be simultaneously instigated by a specific pattern (orsystem) of mechanical action.

By the foregoing description, an improved resistance exercise system andmethod have been described. The foregoing description of specificembodiments reveals the general nature of the system and methodsufficiently that others can, by applying current knowledge, readilymodify and/or adapt it for various applications without departing fromthe generic concept. Therefore, such adaptations and modifications arewithin the meaning and range of equivalents of the disclosedembodiments. The phraseology or terminology employed herein is for thepurpose of description and not of limitation. Accordingly, the systemand method embrace all such alternatives, modifications, equivalents andvariations as fall within the spirit and scope of the appended claims.

1. A system for exercising comprising: an exercise bench to provideexercise resistance for an exerciser to perform one or more sets ofexercise movements; and a means for coaching or monitoring theexerciser's use of the inclined exercise bench in a regimen of singleexercise sets in a sequence progressing substantially from exertion oflarger to smaller muscles; wherein the exercise movements are performedsubstantially using slow movements.
 2. The system of claim 1, whereinthe means for coaching or monitoring is an electronic monitor formonitoring the rate of the exercise movements by the exerciser and forproviding an indication to the exerciser that each of the one or moresets of exercise movements are performed substantially to a point ofmomentary failure.
 3. A system for exercising, comprising: an inclinedbench to provide an exercise resistance for an exerciser using thebench; and a set of instructions for communication to the exerciserprior to and/or during use of the inclined bench, wherein the set ofinstructions comprises instructions to implement the method ofexercising comprising: performing a regimen of sets of exercisemovements to exercise one or more muscles on an exercise bench in asequence progressing substantially from exertion of larger to smallermuscles; wherein the set of exercise movements are performed on the oneor more muscles using movements that are slower than 30 degrees persecond to maintain a sustained demand on the one or more exercisingmuscles in each set of exercise movements to minimize kinetic forces andwherein each of the exercise movements is performed for only one set ofrepetitions prior to progressing to the next exercise movement in thesequence; performing the exercise movements are performed substantiallyto a point of momentary failure; and performing each of the exercisemovements with resistance applied that produces failure within a giventime under tension parameter of 40 to 120 seconds.
 4. The system ofclaim 3, wherein the set of instructions is communicated to the usersolely during or before use of the inclined bench.
 5. The system ofclaim 3, further comprising a force monitor connected to the user todetermine when the point of momentary failure is substantially reached.